The trendiest lactose alternative on the market, oat milk has seen a catastrophic rise in popularity in the last few years.
So sought-after is this plant-based favourite that the question your local barista asks is no longer “would you like a plant-based milk alternative?”, but, bellowed above the booming speakers blasting Spotify’s latest Indie mix, is rather – “would you like cow’s milk instead?”.
Some cafes and coffee shops across London have gone so far as to not offer cow’s milk at all. Radical, we know.
We spoke to Harley Street nutritionist Eli Brecher, founder of Eli Brecher Nutrition, to get the low-down on the benefits of oat milk and what to avoid when shopping for the dairy alternative.
Is oat milk good for you?
“While whole oats are certainly nutritional powerhouses, containing fibre, B vitamins, iron and magnesium, oat milk is not necessarily a liquid equivalent when it comes to the health benefits,” explains Brecher. “This is because oat milk tends to be high in sugar, partly as it often contains added sugar and partly because oats are a carbohydrate which get converted into glucose (sugar) in the body.”
While not necessarily an unhealthy alternative to cow’s milk, “oat milk (and many other plant-based milks) often have many other ingredients added to give it a creamy consistency and improve its ability to froth - from gums and oils to carrageenan and other emulsifiers,” the Harley Street nutritionist notes.
Is oat milk better than cow’s milk?â¯
“If fortified, oat milk may contain similar levels of nutrients to cow’s milk (such as calcium and vitamin D), but usually has lower levels of iodine and lower quality protein,” says Brecher. Fortification is the process by which vitamins and minerals are intentionally added to a product in quantities that were not otherwise present.
From a nutritionist’s perspective, unless you have an allergy, intolerance or sensitivity to dairy, cow’s milk is “usually a healthier option than oat milk as it naturally contains significantly higher amounts of protein and nutrients and is less processed,” warns Brecher in contrary to popular belief.
How is oat milk made?
“Oat milk is made by mixing oats with water and milling the mixture. Enzymes are added to break down the starch, and then other ingredients are added, from flavourings to vitamin fortifications,” Brecher succinctly explains.
What should you look for in oat milk?â¯
“When buying plant milk, I advise checking the ingredient labels carefully,” says Brecher, with the rather apt advice to “steer clear of ingredients you can’t pronounce as a general rule of thumb.” This is because these unpronounceable ingredients tend to be emulsifiers, “which emerging research suggests may have a negative impact on the gut microbiome and general health.”
“If you know that your diet has room for improvement and think you may not be getting enough nutrients in, then look for a milk that is fortified with calcium, iodine, vitamin D and vitamin B12,” she further advises.
“On the whole, it’s really difficult to find commercially available oat milks without these additives - and it’s quite pricey - so I’d recommend making your own oat milk by adding 1 cup of oats and 4 cups of water to a blender, then straining through a clean tea towel. This is much healthier and much cheaper than any store-bought option!” says the nutritionist.
Do you have any other favourite plant-based milks?
“Soya milk and nut milks such as almond or cashew milk tend to be considerably higher in protein than oat milk. The same rules apply here - avoid emulsifiers, oils, gums, stabilisers and thickeners, and look for simple ingredients such as almonds, water and sea salt,” explains Brecher. The nutritionist also urges us to “look at the percentage of the key ingredients -for example, Plenish is 5 per cent almonds while Alpro contains 2 per cent.”
Without further ado, keep scrolling for a round-up of the tastiest oat milks to shop now.
Best oat milks at a glance:
- Best for nutritionist-approved: Plenish Oat - £2, Ocado
- Best for looks and substance: Minor Figures Barista Oat Milk -£1.52, Ocado
- Best for gluten-free oat milk: PureOaty Gluten Free Barista Oat Milk 6x1L - £9, H&B
- Best for at-home coffee enthusiasts: Oatly Oat Drink Barista Edition Long Life - £2.10, Ocado
- Best for added calcium: Rude Health Oat Drink Chilled - £2.20, Ocado
- Best for expert baristas: Rebel Kitchen Dairy Free Organic Barista Mylk - £2.75, Ocado
- Best for a mighty protein boost: Mighty M.lk Barista - £1.90, Sainsbury’s
- Best for getting high on plant-based alternatives: Jord Organic Oat and Hemp Drink - £1.90, Ocado
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Plenish Oat
Best for: nutritionist-approved
Made from just three ingredients, this gluten-free oat milk by Plenish comes highly recommended by Harley Street Nutritionist Eli Brecher. All that’s in a carton of Plenish Oat is water, gluten-free oats, and sea salt.
All-natural and organic, this milk is made creamy by blending already naturally sweet oats with water and given an extra oomph with some tasty sea salt. With zero oils and gums included in the recipe, this is a fantastic choice for health enthusiasts and those with a delicate digestive constitution.
Buy now £2.00, Ocado
Minor Figures Barista Oat Milk
Best for: looks and substance
Rest assured, the incredibly funky packaging isn’t an emperor’s new clothes-esque illusion when it comes to the quality of Minor Figures Barista Oat Milk. Innovative marketing and fantastic quality ingredients go hand in hand with this plant-based, barista standard cow’s milk substitute.
Crafted to showcase the flavour profile of your favourite coffee beans, this milk isn’t so oaty that it overwhelms the delicious taste of your morning caffeine hit – but rather perfectly compliments it.
Buy now £1.52, Ocado
PureOaty Gluten Free Barista Oat Milk 6x1L
Best for: gluten-free oat milk
A value-pack option for coeliacs and those who suffer from gluten intolerances, PureOaty by Glebe Farm is brilliant for use with your coffee, or with your favourite dried breakfast food. Made using oats grown within 75 miles of the brand’s family farm in Cambridge, this blend has a whopping 11 per cent oat makeup and is mixed solely with water, sunflower oil and salt.
Buy now £9.00, Holland & Barrett
Oatly Oat Drink Barista Edition Long Life
Best for: at-home coffee enthusiasts
For perfectly formed, oaty microfoam bubbles, look no further than Oatly’s Barista Edition oat milk. Giving you expert control over the texture of your frothed milk, there’s a reason that this oat milk is typically the number one choice for latte lovers across the UK. That being said, it tastes great on its own, with a fuller, nuttier oat taste than Minor Figures. This makes it all the more perfect for pouring over granola – just don’t tell the pros.
Buy now £2.10, Ocado
Rude Health Oat Drink Chilled
Best for: added calcium
Did the Petit Filou adverts of od imbue within you an almost hypochondriac-level need to ensure you’re consuming the proper amount of calcium, so as to make your bones ‘grow strongerer’? Us too.
If switching to a vegan or plant-based diet has you worried about a lack of calcium, BCORP-certified Rude Health has got you covered. Made with no added sugar, artificial ingredients or thickeners, this oat milk has a whopping 125ml, or 15 per cent, of calcium.
Buy now £2.20, Ocado
Rebel Kitchen Dairy Free Organic Barista Mylk
Best for: expert baristas
Can’t decide whether you prefer the taste of oat or coconut milk? Get the best of both worlds with this barista blend of the two plant-based favourites in the world of milk alternatives.
According to Rebel Kitchen, oats are used for smoothness, coconut for creaminess and fava bean protein for a savoury kick. This blend is specifically made for coffee enthusiasts, so we wouldn’t recommend pouring it over your cereal.
Buy now £2.75, Ocado
Mighty M.lk Barista
Best for: a mighty protein boost
Crafted from British oats, peas and coconut to create the smoothest, most realistic plant-based milk yet, Mighty M.lk is another fantastic option for coffee connoisseurs. With no added sugar, zero oat concentrate and a mighty 11g boost of natural protein thanks to the inclusion of super yellow split peas, this formula has been created with professional baristas for your frothiest and healthiest flat white to date.
Buy now £2.99, Sainsbury’s
Jord Organic Oat and Hemp Drink
Best for: getting high on plant-based alternatives
We realise that hemp isn’t actually a mind-altering substance, but we thought it was a good joke, for what it’s worth. Straight from the Nordics to your breakfast table, the addition of hemp to this oat milk blend gives it a nutty flavour. All that’s in this one-litre carton is an impressive 13 per cent oats, organic ground hemp seeds, water and salt.
Buy now £1.90, Ocado
